Winter Meditation: Finding What Lives Beneath the Snow (Nature-Inspired 10 min Guided Meditation)

What lives beneath the surface of your winter mind? In this gentle guided meditation, host and meditation teacher Meryl Arnett invites you into the quiet wisdom of winter's stillness. Inspired by the children's book "Over and Under the Snow," this practice explores what rests beneath the metaphorical snow of our busy lives - the feelings, needs, and truths that are warming, waiting to be revealed in their own time. Perfect for anyone seeking deeper self-awareness during winter months or when something feels "fine" but you sense there's more underneath. About the soundscape you hear throughout the episode: The winter sounds in this meditation were recorded by acoustic ecologist Nick McMahan in the Sinlahekin Valley of Washington State, on the lands of Indigenous peoples known today as the Colville Confederated Tribes. Deep in winter, this remote valley feels more wild and isolated than any other time of year. The soundscape captures the stunning quiet beauty of steep snow-covered slopes, small frozen ponds, and the sense of exaggeration each environmental sound holds during winter's cold, dark days. The photos you see throughout this meditation are also from Nick McMahan. Sign up for my newsletter at to receive free mini meditations and soundscapes each week, along with creative musings and more. In 2026, Our Mindful Nature will release seasonal series rather than weekly episodes, allowing for richer, more in-depth explorations of meditation and mental health topics. Learn more or contact me at . Thank you to Nick McMahan for today’s nature field recordings; and thank you to Brianna Nielsen for production and editing support. Find them at: This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.

You can listen to Winter Meditation: Finding What Lives Beneath the Snow (Nature-Inspired 10 min Guided Meditation) online on Radio and Podcast. Open the player on this page to stream the available audio.

Winter Meditation: Finding What Lives Beneath the Snow (Nature-Inspired 10 min Guided Meditation) is an episode from The Mindful Minute by Meryl Arnett, Meditation Teacher & Trainer.

This episode is 0:07:38 long.

This episode was published on Jan 22, 2026.

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